Shopping Guide
Whole Grains
Proteins
Vegetables
Fruits
25% of plate
25% of plate
unlimited
(fresh or frozen)
 Artichoke
 Asparagus
 Beets
 Bok choy
 Broccoli
 Brussels sprouts
 Cabbage
 Carrots
 Cauliflower
 Celery
 Collard greens
 Cucumber
 Daikon
 Eggplant
 Green beans
 Green onions
 Hearts of palm
 Jicama
 Kale
 Kohlrabi
 Leeks
 Mushrooms
 Mustard greens
 Okra
 Onions
 Pea pods
 Peppers, all colors
 Pumpkin
 Radishes
 Rhubarb
 Salsa
 Salad greens:
 Arugula
 Endive
 Romaine
 Spring mix
 Watercress
 Spaghetti sauce
 Spinach
 Squash, summer
 Squash, winter
 Sunchoke
 Swiss chard
 Tomatoes
 Tomato sauce
 Tomatillos
 Grape tomatoes
 Turnips
 Water chestnuts
 Zucchini
 Vegetable soups
2 cups per day
 Amaranth
 Bagels, whole grain/
sprouted
 Barley
 Bread, whole grain/
sprouted
 Brown rice
 Bulgur wheat
 Cold cereal, whole
grain/high fiber
 Corn
 Cornmeal/polenta
 Couscous, whole
wheat
 Crackers, whole grain
 English muffin, whole
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grain/sprouted
Flatbread, whole grain
Kamut
Millet
Oatmeal
Pasta, whole grain/
quinoa
Pita, whole grain
Popcorn
Potatoes, w/ skin*
Quinoa
Rye
Spelt
Sweet potatoes, w/
skin*
Teff
Tortillas, whole grain/
spouted
Triticale
Waffles, whole grain
Wheat berries
 Beans, dried or canned:
 Black
 Garbanzo
 Kidney
 Pinto
 Refried, low-fat
 White/cannellini
 Lentils & peas
 Nuts+seeds, raw/unsalted:
 Almonds
 Cashews
 Hazelnuts
 Peanuts
 Pecans
 Pinenuts
 Pistachios
 Pumpkin/pepitas
 Sesame
 Sunflower
 Walnuts
 Bean/lentil soups & chili
 Edamame
 Hummus
 Nut & seed butters:
 Almond
 Peanut
 Sesame
 Sunflower
 Seiten
 Tempeh
 Tofu
 Cheese, non-dairy or dairy
 Cottage cheese, low-fat
 Eggs
 Kefir, plain
 Milk (w/calcium + D):
 Almond
 Dairy
 Hemp
 Oat
 Rice
 Soy
 Veggie “meats”
 Yogurt, plain
 Beef, lean
 Chicken
 Fish: fresh, frozen or
canned
 Pork
 Shellfish
 Turkey
 Apples
 Applesauce (no
sugar added)
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Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Clementine
Grapefruit
Grapes
Honeydew
Kiwi
Mango
Nectarine
Orange
Papaya
Persimmons
Peach
Pear
Pineapple
Plum
Pomegranate
Raspberries
Strawberries
Tangerines
Watermelon
Fruit cups (in
own juice)
Miscellaneous
 Avocado/Guac
 BBQ sauce
 Beverages:
 Coffee
 Sparkling water
 Juice spritzers
 Tea, hot/iced
 Water
 Wine, red/white
 Braggs Aminos™
 Butter alternative,
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*starchy vegetable
www.dawnjacksonblatner.com
trans-fat free
Chia seeds
Chocolate, dark
Cooking spray
Dried fruit
 Cherries
 Cranberries
 Dates
 Prunes
 Raisins
Dulse flakes
Flaxseeds, ground
Frozen meals
Garlic
Ginger
Herbs and spices,
fresh and dried
Ketchup
Lemons/limes
Mayonnaise, light
canola
Mochi
Mustard
Nutritional yeast
Oils:
 Flax
 Grapeseed
 Olive
 Peanut
 Safflower
 Sesame
Salad dressing
Sea vegetable
sprinkle (Eden™)
Sour cream, light
Sweeteners:
 Agave
 Barley malt syrup
 Brown rice syrup
 Honey, raw
 Maple syrup
Vinegars
Tupperware/baggies